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  6. Mixed nuts vs. Gratin

Mixed nuts vs. Gratin — In-Depth Nutrition Comparison

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Significant differences between mixed nuts and gratin

  • The amount of copper, manganese, selenium, magnesium, phosphorus, vitamin B3, iron, zinc, and fiber in mixed nuts is higher than in gratin.
  • Mixed nuts cover your daily copper needs 83% more than gratin.
  • Gratin has 13 times less manganese than mixed nuts. Mixed nuts have 2.04mg of manganese, while gratin has 0.161mg.
  • Gratin contains less saturated fat.

Specific food types used in this comparison are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Potatoes, au gratin, home-prepared from recipe using butter.

Infographic

Mixed nuts vs Gratin infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Gratin
Gratin
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 36% 35% 24% 53% 19% 48% 56% 21% 15%
Contains more MagnesiumMagnesium +1045%
Contains more PotassiumPotassium +59.6%
Contains more IronIron +307.8%
Contains more CopperCopper +466.9%
Contains more ZincZinc +387%
Contains more PhosphorusPhosphorus +303.5%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +1167.1%
Contains more SeleniumSelenium +1155.6%
~equal in Calcium ~119mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Gratin
Gratin
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 21% 0% 0% 16% 27% 19% 23% 40% 0% 0% 8.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +195.3%
Contains more Vitamin B2Vitamin B2 +69%
Contains more Vitamin B3Vitamin B3 +676.3%
Contains more Vitamin B5Vitamin B5 +194.6%
Contains more Vitamin B6Vitamin B6 +102.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +654.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1880%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Gratin
Gratin
1
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
Contains more ProteinProtein +296%
Contains more FatsFats +610.8%
Contains more CarbsCarbs +86.8%
Contains more OtherOther +38.5%
Contains more WaterWater +3457.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Gratin
Gratin
1
66% 30% 4%
Saturated fat: Sat. Fat 4.733 g
Monounsaturated fat: Mono. Fat 2.149 g
Polyunsaturated fat: Poly. Fat 0.276 g
Contains more Mono. FatMonounsaturated fat +1225.6%
Contains more Poly. FatPolyunsaturated fat +5194.2%
Contains less Sat. FatSaturated fat -45.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mixed nuts Gratin
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Mixed nuts Gratin DV% diff.
Polyunsaturated fat 14.612g 0.276g 96%
Copper 0.907mg 0.16mg 83%
Manganese 2.04mg 0.161mg 82%
Fats 53.95g 7.59g 71%
Monounsaturated fat 28.488g 2.149g 66%
Selenium 33.9µg 2.7µg 57%
Vitamin E 7.82mg 52%
Magnesium 229mg 20mg 50%
Phosphorus 456mg 113mg 49%
Vitamin B3 7.709mg 0.993mg 42%
Protein 20.04g 5.06g 30%
Iron 2.61mg 0.64mg 25%
Zinc 3.36mg 0.69mg 24%
Calories 607kcal 132kcal 24%
Fiber 7g 1.8g 21%
Sodium 5mg 433mg 19%
Folate 83µg 11µg 18%
Saturated fat 8.711g 4.733g 18%
Vitamin B5 1.14mg 0.387mg 15%
Vitamin B6 0.352mg 0.174mg 14%
Vitamin B1 0.189mg 0.064mg 10%
Vitamin C 0.5mg 9.9mg 10%
Choline 52mg 9%
Cholesterol 0mg 23mg 8%
Vitamin A 0µg 64µg 7%
Potassium 632mg 396mg 7%
Vitamin B2 0.196mg 0.116mg 6%
Vitamin K 5.7µg 5%
Carbs 21.05g 11.27g 3%
Starch 4.2g 2%
Net carbs 14.05g 9.47g N/A
Calcium 117mg 119mg 0%
Sugar 4.15g N/A
Trans fat 0.055g N/A
Tryptophan 0.22mg 0.07mg 0%
Threonine 0.703mg 0.192mg 0%
Isoleucine 0.826mg 0.284mg 0%
Leucine 1.656mg 0.443mg 0%
Lysine 0.782mg 0.381mg 0%
Methionine 0.283mg 0.117mg 0%
Phenylalanine 1.182mg 0.254mg 0%
Valine 1.001mg 0.325mg 0%
Histidine 0.572mg 0.151mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mixed nuts Gratin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
50%
Mixed nuts
14%
Gratin
Minerals Daily Need Coverage Score
139%
Mixed nuts
32%
Gratin

Comparison summary

Which food is lower in Cholesterol?
Mixed nuts
Mixed nuts is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 428mg)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 4.15g)
Which food is lower in Saturated fat?
Gratin
Gratin is lower in Saturated fat (difference - 3.978g)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 24)
Which food is cheaper?
Gratin
Gratin is cheaper (difference - $3)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/nutrients
  2. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.